We all tend to indulge in binge eating – whether it is an extra slice of cake, one more doughnut, or a few extra French fries; even the strictest of dieters tend to give into cravings once in a while, but then, it’s important to get back on track after an episode of overeating, particularly if you are trying to shed extra pounds and get lean. However, when you indulge in binge eating every single day from there on, to overcome stress, anxiety, loneliness, trauma, etc., and experience guilt after overeating or binge eating, it would be prudent to find ways to get back on track since such a practice can acutely jeopardize your weight loss efforts since all the extra calories would get converted and stored as fat in the body. But the biggest issue with overeating and binge eating is the “all-or-nothing attitude” where people lose control over this eating habit and just throw in the towel, getting off the weight loss wagon. But slip-ups do happen, but it’s important to get back on track to lose weight. So, let’s learn about some Ways To Get Back on Track After Binge Eating.
But let’s begin first by saying don’t feel guilty after overeating. Consider every meal as a fresh start and do not kick yourself over not practicing restraint around food after you have overeaten. Also, do not starve to burn the extra calories. People often go on starvation mode for a few days because they feel guilty about overeating over one meal. Come back to healthy eating by following weekly diets on Rati Beauty app to lose weight successfully and become a lighter version of yourself.
1. Cut Down on Processed Food: Highly processed food such as breakfast cereals, canned and readymade food not only supply a huge amount of calories, they also decrease the levels of appetite-suppressing hormones and increase hunger hormones. Cut down on processed food to prevent overeating. Also processed food taste yummy because of added sugar, transfat, and other taste enhancers which makes one overeat. You can easily go from a bag of potato chips to two bags because they taste just yummy! Make a conscious effort to include whole foods in your diet and you would be surprised how you can control cravings and episodes of binge eating.
2. Practice Water Preloading Before Every Meal: They call water as the elixir of life for nothing – it can help you lose weight, make your skin glow, and boost weight loss. To control overeating episodes, practice water preloading where consuming 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner) would significantly stretch your tummy and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating. It’s a fact that most of us do not consume enough water through the day, and most of the times, we are just thirsty and not really hungry. Frequent hunger pangs are most probably caused due to dehydration and if you can provide your body with more H2O, you can lose weight rather effectively.
3. Increase the Quantity of Water-Dense Food: Water-dense food such as cucumber, watermelon, strawberries are not only low in calories, the high water content would make you full, without leading to the harmful effects of overeating. These 19 water-dense fruits can be added to your diet to begin the change.
4. Eat Protein-Rich Food: When you consume protein in a good amount daily, it increases the levels of the satiety hormone, helps to curb appetite, reducing the levels of hunger hormone. Consume more protein and less of carbohydrates and fats to prevent overeating. This way, you boost satiety hormones and keep the hunger hormones in check, which in turn means that you will be less likely to binge and eat calories. It is believed that what you eat is what you are. If you notice women who are in good shape, we bet they are on a healthy diet with high protein value in it.
5. Eat Food Rich in Fiber: Fiber helps reduce appetite to a great extent by regulating the production of hunger hormone “ghrelin.” Fiber content also reduces one’s appetite by slowing the movement of food through the gut. Since fiber has low glycemic index, it also does not spike up insulin and thus reduces chances of overeating. Here’s a list of 32 Fiber Rich Food Items for Weight Loss.
6. Include Healthy Fats: Healthy fat such as almonds, nuts, ghee not only provide ample nutrition to the body, they also keep you full for longer. Here’s a list of healthy fat food that you can include in your diet.
7. Start Keeping a Food Diary: Maintaining a food diary would help you to identify potential foods that push you to overeat. Sugary delights, processed food are just a few examples of such triggers. Keeping a food journal also helps to cut extra calories too.
8. Sleep for at Least 8 Hours: Good-quality sleep is essential to regulate and normalize the levels of hunger hormone “ghrelin” and fullness hormone “leptin” which regulate hunger and appetite in the body. Sleep deprivation pushes you to make unhealthy food choices and increases cravings for unhealthy food, leading to binge eating and overeating.
Last but not the least, seek professional help if you are not able to keep tabs on binge eating because it’s an eating disorder that needs to be addressed.